Ben Greenfield

14 habits
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Fitness coach, former Ironman triathlete and author of Boundless, one of the most-read manuals in biohacking. His day layers circadian light, breathwork, fasted movement and family rituals with a heavy toolkit of recovery tech, and he is among the most open public documenters of peptide protocols such as BPC-157 and TB-500 for injury recovery.

Morning

Cold thermogenesis

Starts most mornings with cold exposure via a plunge or cold shower.

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Morning sunlight

Gets outdoor light early to set circadian rhythm and alertness.

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Peptide protocols (BPC-157, TB-500)

Has publicly documented using peptide protocols for injury recovery and performance in his books and podcast.

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Breathwork

Does a structured breathing practice to prime focus and calm.

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Gratitude journaling

Writes a short gratitude or intentions entry to start the day grounded.

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Fasted movement

Moves or trains in a fasted state, from mobility to harder workouts.

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Daytime

Red-light and PEMF

Uses red-light and PEMF devices as part of a recovery-and-energy routine.

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Nutrient-timed meals

Times meals and macronutrients around training and energy needs.

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Also in this routine

  • 馃敀 Nature walk or grounding
  • 馃敀 Afternoon strength or skill
  • 馃敀 Family dinner
  • 馃敀 Blue-light blocking at night
  • 馃敀 Sauna or heat
  • 馃敀 Early, protected sleep
6 more habits inside

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Routines similar to Ben Greenfield's

Aubrey MarcusFounder of Onnit and author of Own the Day, Own Your Life, which turned his daily protocol into a playbook. It starts with a morning mineral cocktail of water, sea salt and lemon, followed by sunlight and movement, breathwork, deliberate cold exposure, and unstructured time outdoors.
Joe RoganPodcaster, comedian and UFC commentator whose regimen mixes hard training, jiu-jitsu, kettlebells, running, with aggressive recovery: sauna, cold plunge, and float tanks. He has spoken openly on The Joe Rogan Experience about using testosterone replacement, growth-hormone and peptide-based recovery therapies alongside a meat-forward diet and a disciplined supplement stack.
Mark CubanEntrepreneur, Shark Tank investor, and founder of Cost Plus Drugs, which sells medications at transparent prices. His routine is deliberately simple and durable: an hour of cardio nearly every day, relentless reading, minimal meetings, and no alcohol, consistency over optimization.
Rhonda PatrickBiomedical scientist behind FoundMyFitness, known for translating aging, nutrition and exercise research into practice. Her documented routine leans on frequent sauna use, a micronutrient-dense smoothie with broccoli sprouts, omega-3 and vitamin D supplementation, high-intensity interval training, and a consistent time-restricted eating window.
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These habits are compiled from public statements and are not medical advice or endorsed by Ben Greenfield. Consult a qualified professional before changing your routine, supplements, or therapies.